Waffle House – Page 12

Nice Hat

June 25, 2021 Kentucky

THE SCENE: It’s a beautiful day in the neighborhood.
F3 WELCOME & DISCLAIMER: I’m not a professional. You can spit on each other if you’ve been vaccinated.
WARM-O-RAMA:
SSH x 25
BBQ Squats x10
Tie Fighters 10 + 10
Plank Jacks x 20
Cherry Pickers x 5
From the baseline:

High Knees across the lot,
- then down the slope to the edge of the baseball field. Feel the dewy grass on your face with 5 Merkins. Up the slope for 20 Big Boys. Mosey back across the lot.
Butt Kickers
- 10 Merkins down, 15 Big Boys Up, Mosey back
High Skips
- 15, 10, back
Bear Crawl across the lot
- Bear Crawl down the slope for 20 Merkins, 5 Big Boys. Mosey back
Side to side across the lot.

Find a battle buddy to close out the warm up.
THA-THANG:
Mosey to block paved parking lot. One pax heads clockwise around the lot, buddy heads counter clockwise. Do 10 partner Merkins when you meet.
Then 8, 6, 4, 2.

Assemble at the bottom of Pickets charge, by the lacrosse field.
Throw out 5 Froggy Squats and head up Pickets. At each flat, do 10, 15,… Froggy Squats. We got to 25 at the overlook.

After admiring the sunrise for the 6 we offered 15x4ct Plank Jacks to the view, followed up with 10 Inchworms/stargazer combos and 20+ Dips, finishing on the 6’s count.

On the Mosey, we broke off the onramp to the far side of the Asylum for 10 Tempo Merkins, then Moseyed down the hill to the Rock for 10x4ct “English Cucumber” pickle pounders, before a light Mosey back to the AO.

MARY:
The Wind Cried Mary – Slow LBCs to the sounds of Jimi.
COUNT-OFF & NAME-O-RAMA
13 Strong!
CIRCLE OF TRUST/BOM:
F3 is lots of opportunities to have adventures. Slipping and sliding on Skunk hill in the snow. Running up and down Everest and dragging logs around the parking lot with mumblechatter and stargazers. I do all these things not to keep fit, but to say that I’ve done it. And to have done it next to you guys. Because that makes us friends. And those adventures makes us the sort of friends who’ll say “Nice Hat. You look like a Dickhead.”
MOLESKIN:

ANNOUNCEMENTS:
Wesley House tomorrow. Dog Pound CSAUP next month.

Happy Father’s day Asylum Beatdown!

June 21, 2021 Pusher

THE SCENE: 72 degrees cloudy sky!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivator

Baby Arm circle

Cherry picker

calves stretching

Slow Merkins

slow tempo squat

THA-THANG:
Mosey to the lower parking lot and has 4 stations. Each station has 4 exercises. 10 repetitions each exercises.

1st station: Merkins, Dry docks, Shoulder taps and Diamond Merkins

2nd station : Squat, Lunge, Jump Squat and Hold Squat for 10 secs

3rd station: Side straddle hop, rocky balboa, High knees and 20 secs breathing exercises

4th station: all 4 count -Flutter Kicks, Hello Dolly, Box Cutters and Bigboy sit ups
3 Rounds all Stations:

then Mosey to the Dragon trail

ROUTE 66 : each light pole add 1 squat all the way to 11, And mosey back to light post 1 and start with Jump squat and mosey again back to 1.
then Rocover to the Haslam Rock and mosey to the North of the Colisium.

Doras: start with 25,50,75 and 100 reps x 2 rinse and repeat!

Merkins, Bigboy, dry docks, jump squat

Mosey to the center of the Colisium (all clear)

MARY:
In cadence Flutter kicks 25 4 count, hello Dolly 25 reps 4 count, Box cutters 15 reps and big boy 10 reps. Then mosey back to AO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Happy Father’s Day and honoring our Mother too! Always exercise and push yourself even you have some aches and pain, Modify your exercises!
MOLESKIN:
My Mom’s Death Anniversary. Praying for all the people who are in pain, praying for all Cheatsheet mentioned. HAPPY FATHER’S DAY TO ALL THE FATHERS!
ANNOUNCEMENTS:

Ta-Bear-Ta

June 16, 2021 Assfault

THE SCENE: Mid 60s no humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 baby arm circles in cadence

10 reverse baby arm circles in cadence

10 imperial walkers in cadence

10 cherry pickers in cadence

10 mountain climbers in cadence

10 American hammers in cadence

25 SSH in cadence

THA-THANG:
Mosey up hill by parking lot stopping at each light pole for 5 merkins. Moseying to various parking areas to do some Tabata work :20 work :10 rest 12 rounds

Bear crawl
Bilateral bear crawls
Reverse bear crawls
Gorilla hops

MARY:
Mosey back to AO along same path hitting 5 merkins at each light pole
COUNT-OFF & NAME-O-RAMA
13 pax no FNGs
CIRCLE OF TRUST/BOM:

“On a cold January day, a forty-three-year-old man was sworn in as the chief executive of his country. By his side stood his predecessor, a famous general who, fifteen years earlier, had commanded his nation’s armed forces in a war that resulted in the defeat of Germany. The young leader was raised in the Roman Catholic faith. He spent the next five hours watching parades in his honor and stayed up celebrating until three o’clock in the morning”

Excerpt From
Start with Why
Simon Sinek
https://books.apple.com/us/book/start-with-why/id357917413
This material may be protected by copyright

Reading this we might think the situation is referring to JFK, but in actuality it’s referring to Adolf Hitler. I encourage everyone to not make assumptions on what we think we know but make informed decisions with every possible bit of knowledge at our disposal so that we carry out our purpose of serving others and serving God!

Bears and laps

June 14, 2021 Hands

THE SCENE: Super muggy, humid and gloomy
F3 WELCOME & DISCLAIMER – No FNG’s so it was brief
WARM-O-RAMA:
Split Jacks, high knees, butt kickers, Rockettes, some yoga and stretches. Bernie up baby Everest.
THA-THANG:

-So, I wanted to do something terrible. Went to the newest path on the NE part of the park. First light pole – 5 dive bombers, bear crawl to the next light pole, jog to next light pole and start the cycle again. We did this until we reached the road.

-Jogged to the Overlook. Did 25’s with merkins and BBS, did a lap around the oval in front of the admin building between sets.

-Back to the AO. Bear crawl 360 down the parking lot, then Super Mario back, then Frankenstein back again.

– Finished off with a super terrible Ring of Fire that was Al Gore/Jump Squats. Kinda like a failure to launch.

MARY:
Did 10 O-Rings in each direction in honor of the failure to launch.
COUNT-OFF & NAME-O-RAMA

16 Pax, no FNG’s.

CIRCLE OF TRUST/BOM:
Jesus gave us the parable of the seed and the mustard tree to show us that we are all works in progress with small beginnings and then a final fruitful glorious form. Realize that growth, difficulties, change is all part of God’s plan for us. Ignore words of discouragement if your path is currently not what you’d like it to be, listen to the words of encouragement as you move forward.
MOLESKIN:
We prayed for Katie who recently had bypass surgery.
ANNOUNCEMENTS:
Safe Haven still needs donations. CSAUP coming up at Dog Pound.

Philippine Independence Day

June 12, 2021 Jetlag

THE SCENE: Gloomy with a temp of high 70s. Anticipating the rain but fortunately did not drop. Instead of the usual meetup place, gents met up in the Lakeshore Shelter which is on top of the south parking lot near the Chapel.

F3 WELCOME & DISCLAIMER

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community. I’m Jetlag and I will be your Q today. I am not a professional, and I do not know your fitness level or injury history. Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse. The goal is to get better together!

WARM-O-RAMA:

Warmup: 12reps on a 4ct

Windmill
Side straddle hops
Baby arm circles
Reverse baby arm circles
Plank jacks
Plank front reaches

THA-THANG:
Workout 1: 2 rounds 12s in cadence at the Lakeshore Shelter

12 pullups
12 merkins
12 rows
12 shoulder press
12 biceps curls
12 triceps extensions/dips
12 step ups

Workout 2: Basic suicides in the parking lot
4 stations: 4 burpees each x 12 squats at the baseline
Finish with 12 burpees at the other end of the parking lot

Workout 3: 4 rounds in cadence at the driveway going out the parking lot

1. Start: merkins 4ct
2. Stop sign: mountain climbers 4ct

Workout 4: Around the Chapel 12s 4ct

12 Side straddle hops
12 squat jumps
12 butt kicks
12 frog jumps
12 high knees
12 lbcs

Workout 5: Back to Lakeshore Shelter

Merkin Jacks 12x
Kick Squat Jumps 12x
Flutter hammer pumps 12x 4ct

MARY:N/A

COUNT-OFF & NAME-O-RAMA
27 HIMs. No FNGs. Mickey not tagged.

CIRCLE OF TRUST/BOM:
Couple of days ago, I stumbled upon a viral video performance of Jane Marczweski, professionally known as “Nightbirde” from America’s Got Talent (video link here: https://youtu.be/bTJ3eeYrHI4). During the audition, however, Nightbirde shared some tough personal news — she had “some cancer” in her lungs, spine and liver. Nightbirde also later revealed that she was given a 2% chance of survival.

While singing her original song, “It’s Okay”, Nightbirde’s authenticity and ethereal vocals took center stage. The song is about getting lost, losing, or being down and it’s okay. Focusing on small wins in our daily lives makes us successful. Things may not turn out the way we want it to be, and it’s probably because God has better plans for us.

She ended her performance with a quote: “you can’t wait until life isn’t hard anymore before you decide to be happy”. So gents, I hope you keep focusing on those small wins in your daily lives, keep your chin up and know that the man above has better plans for us when you’re feeling down and lost sometimes. Waking up and being there in an F3 beatdown, smashing thru the workout is already a win for each and everyone of us and it means a lot just you being out there for your brothers.

“If you’re lost, we’re all a little lost and it’s alright. It’s okay.” – Nightbirde

MOLESKIN:
Prayers for Jinxy and Lilydipper as they continue to heal. Praise for Dung Beetle who’s leading his first worship next week in their church.

ANNOUNCEMENTS:
Wesley House volunteers needed; CSAUP at Dog Pound end of July.